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Performance (Level 2)
A.
EMOM Alternating for 20:00
Even: 3 Unbroken Hip Power Snatches @ a weight that you can move quickly
Odd: 15 double unders or 30 Single Jumps

B.
EMOM Alternating for 20:00
Even: 1-3 Kip Pull-ups (CTB if Possible)
Odd: 3 Lateral Step-ups/leg
*Power Snatch Weights and Total Pull-ups recorded

Foundations (Level 1) (Test Day)
Skill:
Jump Progressions (Ankle Bounce, Pogo, rocket, box jumps)

Strength
A. DB Step ups x8/leg x3 (Test)
B1. Push-up x10x3
B2. Ring Rows x10x3
C. RDL x10x2

“Anything I’ve done that was ultimately worthwhile initially scared me to death.” -Betty Bender

Kline’s Push-up man at the Rosenborg Castle in Copenhagen!

**FELIZ CINCO DE MAYO!**

Level 2 – Week 8 of 8 – Deload Week
6 Rounds @ Z1 Pace
10 Wall Balls
10 KB Swing Practice
10 Single Arm DB Push Press
1:00 Row
*Focus on quality of movement, and moving easily through each movement.

Level 1
MQ: Plate DL

Skill:
Kipping Pull up/ Jumping Pull up

Strength:
A1. Press x8x4
A2. Back Squat x8x4
*Focus on Mechanics and techniques not weight

Workout:
3 Rounds
10 UB Thrusters
10 Pull ups
1 min Rest

In Case You Missed Dixie’s AOM Post on Friday, check it out here

“The reason why people give up so fast is because they tend to look at how far they still have to go, instead of how far they have gotten.” – Unknown

CrossFit Austin BBQ

When: Starting at 12:00P.M., TODAY!
Where: CrossFit Austin
Why: To celebrate a successful closing of Test Week!

All Levels
Grace
30 Clean and Jerks @ 135 lb, 95 lb for Time

or

Isabel
30 Snatches @ 135 lb, 95 lb for time
*Level 3 will be joining 9:00am and 10:00am classes!

Mitch, Joe Dan, Ken, Big Spoon, and Gage rocking their CrossFit Total Back Squats!

All Levels
Make up Day:
Monday – Max Snatch, 2400 M Run
Tuesday – 20:00 Aerobic Capacity Test
Thursday – CrossFit Total

or

Aerobic Recovery:
Aerobic Warm-up
30:00
Zone 1 – Walk, Row, Bike

“UNBROKEN”
By: Aaron Davis

At the end of the “Open” season, I undoubtedly always get asked the question: “How do I become better at CrossFit?”

Simply put, my answer is…

Do more unbroken work and get stronger.

The path to CrossFit or Fitness mastery isn’t by destroying yourself on a daily basis. I understand that it’s fun to be tested and pushed to your limits. In the end, you are lying there on the floor in a pool of sweat, gasping for air and raising a quivering fist in acknowledgement of “I survived.”

Poetic, but it’s that moment when I come over and tell you, “That’s just round one.”

The workout was:

10 min AMRAP
5 UB Shoulder to Overhead
10 UB Deadlift
15 Box Jumps

Instead you went “heavy” or “scaled up”and made it out to be…

1 Round of
5 Shoulder to OverHead 155# (Broken up into 2-2-1)
10 Deadlift 275# (Broken up into 3-3-3-1)
15 Box Jumps

Unbroken is continuous work, but most importantly, it’s about the correct dose. Just like overdosing with pills, you can overdose in your workouts. There is nothing heroic or tough about constantly putting your body in survival mode. Instead of surviving…Thrive!

“The human spirit is the strongest force there is. As long as our spirit remains unbroken, there is no defeat.” -Daisaku Ikeda

We need to build an “Unbroken” culture. Instead of abruptly finding our limits and crashing. We need to learn to extend our limits further and further.

Here is an example how to improve Unbroken work over time.

Start light and build over time. Don’t ADD weight until you complete the workout unbroken. Soon you will be able to do a workout like 13.2 Unbroken.

Open 13.2
10 min AMRAP
115 pound Shoulder to Overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

If we want to be unique as a gym. We cannot be a gym that trains recklessly with no rhyme or reason.

“Insanity: doing the same thing over and over again and expecting different results.” – Albert Einstein

We need to be a gym that trains with meaning and takes pride in mastering the little things. Show up for Unbroken work, Strength, Aerobic Intervals, and oh yes “ Zone 1” work!

*Post thoughts to comments.

 Check out Coach Aaron’s website www.trackingdavis.com

Level 2 – Week 7 of 8 Test Week
CrossFit Total
1 RM Press
1 RM Back Squat
1 RM Deadlift
*There will be no class warm-up.  Be sure to get here early, warm yourself up, and be ready to Press at the beginning of class.

Level 1
Skill:
Press, Push Press, Jerk

Strength
Build to a Heavy 3 in Press (Test)
Build to a Heavy 2 in Push Press
Build to a Heavy 1 in the Jerk

Workout
4 Rounds
100m Run
10 Speed Skaters
10 Burpees
10 KB Swings
Rest 1:30 rest

What Triggers Those Late-Night Cravings? 
*Post thoughts to comments

“You want me to do something… tell me I can’t do it.” -Maya Angelou

*Quarter Ton Club (500lbs)
**Half Ton Club (1,000lbs)

(FUN)ANNOUNCEMENTS

• Tomorrow we will have Ike from PROGENEX joining us during evening classes! If you have any questions or would like to try the product, be sure to swing by!
• On Thursday (5/2) Level 2 Classes will NOT include a warm-up.  You MUST arrive early, warm-up and be ready to start CrossFit Total right away.  
  
• End of Test Week BBQ/Potluck will start at 12:00 P.M. on Saturday (5/4) following Coach Miguel’s Muscle-Up Skill Session
• With Regionals right around the corner we want all of CFA to get a chance to WOD with our Team. So, this Saturday (5/4) Level 3  will be joining All Levels classes! Come meet them and stick around for the BBQ/Potluck.
• Youth Fitness Program Preview Update: Dr. Rita Tripathy from Southpark Pediatrics will be joining us for the May 18th Preview event!  They will be able to answer questions related to our Youth Fitness Program and also offer official growth charting of weight and height.

Level 2
Test Make-up, or:
30:00 Zone 1 Work
Walk, Row, Bike

Level 1
Skill
Rowing

3 Rounds
500 M Row
10 V-Ups
Rest :60

3 Rounds
10 UB Deadlift
10 MB Sit ups
Rest :60

What does Zone 1 mean?
Wes Kimball

Today we take a departure from the normal grind of heavy sweating and panting to partake in some nice leisurely activity. Today’s training session is what we like to call is Zone 1 (Z1) work. We were first turned on to the concept and its benefits by James Fitzgerald of Optimum Performance Training, but it is perhaps the worlds oldest form of “exercise”. So, what exactly is this Zone 1 we speak of?

First off, the super technical definition is as follows: Zone 1 work is “low level aerobic activity that involves working at 55 to 75% of your maximum heart rate”.

Now, let’s keep things simple and more specific to what we want to accomplish with this definition of Zone 1:“Physical activity that is restorative to the mind, body, and spirit while adding little to no physical stress”.

We live in a work hard, play hard culture. Even in the context of fitness we tend to live in extremes by coming in for :60 – :90 intense exercise sessions followed by hours on end of sitting in front of computer and tv screens. Z1 work adds balance to our training and pushes us into the habit of an active “lifestyle”, not just extreme :60 exercisers. So, here is what you need to know about Z1.

1.) What activities are Z1? Activities that are not stressful. Much of the knock of long slow distance (LSD) training is rooted in running. Due to the stress running, and even jogging, puts on the joints, running does not qualify as a good Z1 activity. However, a great alternative would be a hike, providing a low level of impact, and if elevation is involved, there is a greater range of motion, and far better scenery than running around the CFA building can provide, unfortunately. Some of my other personal favorites are: Leisurely bike rides, easy swims, shooting hoops, or just good ole fashioned yard work.

2.) How long do I do it for? Well, this will depend with most on where a person stands in their personal fitness journey. For example, a severely deconditioned person may walk for 20 minutes and have all the after effects that a well-conditioned person would feel after a very intense training session. In general, for folks that are training hard 3x-4x a week, 60 to 90 minutes of Z1 work twice a week will be beneficial.

3.) But this is boring, can I make it more intense? No. The whole point of Z1 work is to facilitate restoration (remember mind, body and spirit). So, opting for more “intense” (read: stressful) training on off days defeats the whole purpose. Z1 work can be perceived as boring especially if it is always done alone. I personally prefer Z1 work with a partner (wife, friend, or family member), it is a great “healthy” social activity, and also a great introduction to exercise for folks in your life that are intimidated to start improving their fitness level.

There is a whole spectrum of things that we could consider Z1 training with a myriad of benefits, so hit me up with questions in the comments!

“People only do their best at things they truly enjoy.” -Jack Nicklaus

CrossFit Austin is excited to welcome Adrienne as the newest addition to our coaching staff!   Adrienne will be coaching our new Youth Fitness Program, along with Coach L.V.  We feel very lucky to have such a passionate, talented and energetic person join our team!

Here’s a little more about Coach Ade:

Hi CFA Family! My name’s Adrienne – and I’m honored to have the opportunity to introduce myself as the newest addition to your CFA Team. I relocated to Austin from San Diego 4 years ago and can’t imagine myself calling anywhere else home. I never knew love for a city like I do now… Austin and all it offers continuously keeps me eager to explore it’s everthing! Currently, I’m the Director at the Primrose School of Shady Hollow in South Austin and have been working with youth since 2004. I received my B.A. in Human Development with a focus on Children’s Services from California State University San Marcos in San Diego. Prior to my relocation to Austin in 2009, I thoroughly enjoyed my work as Director for My Gym Children’s Fitness Center in San Diego. It is there that I learned my true love and passion for youth fitness and making fitness fun. After finding CrossFit a year ago my life changed. We all know the benefits CrossFit can offer however, we all have our own stories about how it fits into our personal journeys. For me, CrossFit was life changing, teaching me mental and physical strength, stamina and failure. I now know my physical and mental being more than ever. I think the thing I love about CrossFit more than anything else is that you get to be a kid all over again – and being a kid at heart, this was speaking my language! Lifting heavy stuff. Throwing heavy stuff. Jumping. Running. Skipping. Monkey Bars. Pull-ups. Rope Climbs. Where else in your adult life do you get to come together and do these things?!

I know I’ve truly found my two passions in life; Functional Fitness and Child/Adolescent Development. I received my L1 CrossFit Trainer Certification in 2012 and am thrilled to join the already phenomenal team at CFA. More than anything, I’m excited to bring out the FUN in functional fitness with CFA’s youth program! I’m a fairly new face to CFA, so say hello if I don’t catch you first!

Level 2 – Week 7 of 8 – Test Week
500 Row
100 Wall Ball
100 Burpees
500 Row
*20 Minute Time Cap

Level 1
Skill:
Hip Clean Progression
A. EMOM for 20 mins (Alternate each Exercise every min)
Hip Clean x2
Walking Russian Twists w/ Plate x 10 steps
B1. DB Press x8x3
B2. DB Step -ups x8/ea leg x3

Respect the Rower: An Argument for Ergometer
*Post thoughts to comments

“The key is not the will to win. Everybody has that. It is the will to prepare to win that is important.” – Bobby Knight